Vitamins! Why You Need Them & Where To Get Them

In Chinese medicine food is the best medicine, therefore, getting enough of all the important vitamins from what we eat is something we should all be constantly working at. It can be overwhelming and hard to remember which vitamins do what and where to get them, so this is why I wanted to have a practical list to help list which vitamins we need, why they are important and where to get them. A good way to think about getting everything you need is to “eat the rainbow” meaning eating as many brightly coloured fruits and vegetables as possible (which also tends to indicate how rich they are in antioxidants). Also, having a small child to feed has made making sure that all the meals I prepare are smashed full of as many vitamins as possible for growing bodies and minds! I hope this information is helpful and will help you to eat a healthier, more balanced diet.

Vitamin A

Vitamin A is a fat soluble vitamin, meaning that any extra that you are getting from your diet is stored in the body. Vitamin A is a powerful antioxidant, which are important for combatting free radical damage which leads to premature aging. Antioxidants also reduce inflammation in the body which helps to combat many diseases. Because of their effect on free radicals, a diet high in antioxidants helps to combat premature aging, actually slowing the aging process. Vitamin A is important for many of the body’s vital functions, and is especially important for children as it helps vision and neurological function, so make sure your babies get plenty of the foods listed below for their brain and eye health.

this image from huffingtonpost.com

Why You Need It

Vision

Immune System

Skin

Hair

Antioxidant (slows aging and reduces inflammation)

Sources

Liver

Fish Oils

Milk

Eggs

Spinach

Kale

Dandelion Greens

Collard Greens

Beet & Turnip Greens

Swiss Chard

Bok Choi

Sweet Potato

Carrots

Butternut Squash

Pumpkin

Winter Squash

Romaine Lettuce

Green & Red Leaf Lettuce

Chicory

Apricots

Prunes

Peaches

Cantaloupe

Sweet Red Peppers

Yellow Peppers

Red Peppers

Bluefin Tuna

Sturgeon

Mackerel

Oysters

Mangoes

Papaya

Vitamin D

Vitamin D is a fat soluble vitamin meaning any extra you consume that your body doesn’t need is stored. The body produces vitamin D from cholesterol, provided there is enough UV light from our exposure to sunlight. We are also able to get vitamin D through some foods and one of its most important functions is regulating the absorption of calcium and phosphorous. The absorption of vitamin D is improved when taken with food or a source of fat, like fish oil. Several environmental factors affect our ability to get enough vitamin D, such as being somewhere with high levels of pollution, using sunscreen, spending a lot of time indoors, living in cities where tall buildings block sunlight and having darker skin (with higher levels of melanin). So, be sure to get enough sunlight (going outside is good for your health on so many levels!) and eating a diet rich in foods with vitamin D.

this image from gizmodo

Why You Need It

Bone Health

Calcium Absorption

Weight Management

Nervous System

Muscle Health

Modulation of Cell Growth

Immune System

Reduction of Inflammation

Sources

Sunlight

Sardines

Cod Liver Oil

Salmon

Mackerel

Tuna

Caviar

Eggs

Raw Milk

Mushrooms

Cheese

Vitamin E

Vitamin E is a fat soluble vitamin meaning excess is stored in the body and not excreted in the urine. Vitamin E has many important functions in the body including being a strong antioxidant which combats free radical damage helping to prevent disease, reduce inflammation and slow the aging process. An adequate amount of vitamin E is needed for many bodily functions including the proper functioning of organs, neurological processes and the proper functioning of enzymes.

this yummy image from californiaavocado.com

Why You Need It

Red Blood Cells

Protects Against Cell Damage

Immune System

Eyesight

Balances Cholesterol

Prevents Free Radical Damage

Repairs Damaged Skin

Balances Hormones

Thickens Hair

Helps Period Symptoms

Sources

Sweet Potato

Avocado

Wheat Germ

Sunflower Seeds

Almonds

Sunflower Oil

Safflower Oil

Hazelnuts

Peanuts

Peanut Butter

Spinach

Broccoli

Kiwi

Mango

Tomato

Spinach

Vitamin K

Vitamin K is the last of the four fat soluble vitamins, meaning they are stored in the body and not excreted in the urine. Vitamin K is particularly important for blood clotting. Most of the vitamin K we get comes from intestinal bacteria – so the amount of vitamin K we are getting really depends on the health of our GI tract. There are two types of vitamin K that we get from our diets, vitamin K1 which is found in vegetables, and vitamin K2 which is found in dairy products and produced by bacteria in a healthy gut. Eating foods rich in vitamin K as well as making sure that you have a healthy digestive system will ensure that you are getting enough of this important vitamin.

this delicious image from eatrightontario.ca

Why You Need It

Blood Clotting

Heart Health

Reduce Infections

Oral Health

Improves Bone Density

Fights Cancer

Sources

Kale

Collard Greens

Turnip Greens

Mustard Greens

Beet Greens

Dandelion Greens

Swiss Chard

Watercress

Miso (Fermented Soy)

Prunes

Cabbage

Broccoli

Brussel Sprouts

Spring Onions

Cucumber

Fer

Dried Basil

Parsley

Endive

Okra

Pickles

Kiwis

Peas

Tuna

Vitamin B6

Vitamin B6, also known as pyridoxine, is part of the complex of eight B vitamins that play an important role in helping maintain a healthy metabolism, liver function, a healthy nervous system, skin and eye health and boost energy levels. Vitamin B6 also helps the body with important functions like movement, memory, blood flow and how the body uses energy. Thankfully, most people in developed nations get enough vitamin B6 from their diets, and some even consume much more than the body needs. Since the B vitamins are water soluble, any extra that you may be getting is not stored in the body and is excreted in your urine.

this yummy image from stylecraze.com

Why You Need It

Brain Function

Nerve Function

Red Blood Cell Production

Healthy Blood Vessels

Metabolism

Skin

Protects Eyes

Boosts Energy & Mood

Pain Management (B6 is a natural pain reliever)

Sources

Turkey Breast

Grass Fed Beef

Pistachio Nuts

Avocado

Blackstrap Molases

Sunflower Seeds

Sesame Seeds

Chicken Breast

Pinto Beans

Tuna

Chickpeas / Garbanzo Beans

Amaranth

Vitamin B12

Vitamin B12 is one of the most common vitamin deficiencies in the world. Symptoms of vitamin B12 deficiency include chronic fatigue, depression (and other mood disorders), or chronic stress that can lead to adrenal fatigue. Animal foods are the best sources of vitamin B12. Plant sources do not contain any naturally occurring B12 unless they have been synthetically fortified. For this reason, many vegetarians and vegans are deficient in vitamin B12. It is estimated that between 15-39% of people in the United States (NIH & American Journal of Clinical Nutrition) are deficient in vitamin B12. A deficiency is often difficult to diagnose as its symptoms are so common – feeling tired, depressed and unfocussed. If you have been feeling any of these symptoms, try upping your intake of vitamin B12, you may feel a huge improvement.

this delicious image from apparelmagazine.co.nz

Why You Need It

Benefits Nervous System

Benefits Mood

Maintains Energy Levels

Preserves Memory

Heart Health

Healthy Skin & Hair

Lowers Risk of Neurodegenerative Disease

Produces Red Blood Cells

Needed for Healthy Pregnancy

Aids in Digestion

Sources

Beef & Chicken Liver

Salmon

Herring

Mackerel

Sardines

Tuna

Trout

Yoghurt

Turkey

Raw Milk

Lamb

Folic Acid

Getting adequate folic acid is particularly important if you are pregnant as it helps to prevent miscarriage and neural tube defects like spina bifida (which is when the fetus’s spine and back do not close during development). Folic acid is the synthetic form of B9 – also known as folate. Folate occurs naturally in many foods and since the late 90’s has been added to many foods like cold cereals, breads, pastas, cookies and crackers.

this image from livingplate.com

Why You Need It

Needed for Copying & Synthesizing DNA

Producing New Cells

Supports the Immune System

Supports Healthy Nerve Function

Heart Health

Encourages Normal Fetal Development

Sources

Spinach

Beef Liver

Black Eyed Peas

Asparagus

Broccoli

Brussel Sprouts

Mustard Greens

Romaine Lettuce

Kidney Beans

Oranges

Avocado

Wheat Germ

Lentils

Turnip Greens

Okra

Peas

Collard Greens

Papaya

Strawberries

Grapefruit

Raspberries

Chickpeas / Garbanzo Beans

Black Beans

Navy Beans

Kidney Beans

Lima Beans

Cauliflower

Beets

Corn

Celery

Carrots

Squash

Niacin (Vitamin B3)

Niacin is a water soluble B vitamin which means it is not stored in the body and any extra is excreted in urine. Niacin helps to maintain healthy energy levels and brain function. We need to eat a steady supply of niacin to make sure we don’t suffer from a deficiency.

this image from stylecraze.com

Why You Need It

Protects Against Cardiovascular Disease

Supports Cognitive Function

Supports the Nervous System

Important for Healthy Digestion

Healthy Skin

Relief of Arthritis Pain

Sources

Turkey Breast

Chicken Breast

Peanuts

Liver

Tuna

Mushrooms

Green Peas

Grass Fed Beef

Sunflower Seeds

Avocado

Riboflavin (Vitamin B2)

Riboflavin is one of eight B vitamins. The B vitamins help the body to convert food into fuel. It is important to get enough B2 in your diet as it affects how some other B vitamins like B12 and folic acid do their jobs. The complex of B vitamins also help to synthesize fats and protein. Taking the full complex of B vitamins are also helpful for helping the body to combat stress. It is also the B vitamin that makes your pee turn bright yellow so you can tell if you are getting enough – actually, the flavin in riboflavin comes from flavus – the Latin word for yellow. :) We need to acquire riboflavin from our diets, ideally every day to keep optimum healthy levels.